We all know that feeling: standard sluggishness, the afternoon slump, or just feeling like your battery is perpetually at 10%. While sleep and stress management are key, your diet plays a massive role in your energy levels. Enter Vitamin B5, also known as Pantothenic Acid—the unsung hero of your metabolism.

Why You Need Vitamin B5

Vitamin B5 is crucial for breaking down fats and carbohydrates for energy. It’s also vital for the production of red blood cells and sex and stress-related hormones produced in the adrenal glands. Essentially, it helps turn the food you eat into the fuel that powers your day.

Top Sources for Omnivores

If you eat meat, you likely get a good amount of B5, but some sources are better than others:

  • Liver: Specifically beef liver is a powerhouse, though not everyone's cup of tea.
  • Beef & Chicken: Good staple sources that are easy to incorporate into meals.
  • Fish: Salmon and trout are excellent choices, providing healthy fats alongside B5.

Vegetarian & Vegan Powerhouses

Plant-based? No problem. Pantothenic acid is widely available in the plant kingdom:

  • Mushrooms: Shiitake and Portobello mushrooms are top-tier sources.
  • Avocados: A delicious way to get your B5 fix along with fiber and healthy fats.
  • Sweet Potatoes: A nutrient-dense carb source that keeps you full and fueled.
  • Legumes: Lentils and chickpeas are versatile and rich in B vitamins.
  • Seeds: Sunflower seeds make for a perfect high-energy snack.

Cooking Matters

Vitamin B5 is water-soluble and heat-sensitive. This means boiling veggies can leech the vitamin into the water, and high heat can destroy it. To maximize your intake, opt for steaming your vegetables or eating them raw when possible.

Conclusion

Ensuring you get enough Vitamin B5 is a simple way to support your body's energy production. Whether you're grilling a steak or tossing a lentil salad, mindfulness about your ingredients makes a difference.

Curious if you're hitting your micronutrient goals? FoodTrackr can help you log your meals and see exactly what's fueling your body.